11.6.18 Tuesday

PERFORMANCE/FITNESS
Deadlift Prep
Three Sets:
Deadlift @30X1 x 5 reps (Set #1 – Single Leg w/ Barbell, Set #2 – Romanian Deadlift, Set #3 – Conventional Deadlift)
Single Arm DB Overhead Hold x 20s/arm
Crab up Down x 5 reps + Crab Hold x 15 seconds (Set #1 – Fingers Back, Set #2 Fingers Forward, Set #3- Choice)
B. Three Sets:
Deadlift Cluster @30X1 x 2.2.2 rest 10s btw Clusters
Rest 45 seconds
Half Kneeling Bottoms up Kettlebell Press x 8-10/arm
Rest 45 seconds
C. Gymnastics Strength x 10 minutes
Strict Pullups Focus
Rx’d – (Minimum 1 Strict Pullup)
A. Scap Pullup @3030 x 6-8 reps x 2 sets
B. Scap Pullup + Pullup (1+1) x 3-5 reps x 2 sets
C. Pullup – Collect 15 reps
  1. Scale up Options
    1. Weighted Pullup x 2-3 reps x 5-6 sets
    2. Strict CTB Pullup – 15 reps
D. Single Arm Bar Hang x 10-15s/ arm x 1-3 sets
Scaled
A. Scap Pullup @3030 x 6-8 reps x 2 sets
B. Scap Pullup + Pullup (1+1) x 3-5 reps x 2 sets **Spotter or Low Rings**
C. Pullup x 2-3 reps x 5-6 sets **Spotter or Low Rings**
**Spotter only on Concentric**
D. Single Arm Bar Hang x 10-15s/ arm x 1-3 sets
D. “Dead Wrong” 
For Time:
50 Burpee Box Jump Overs for Time
**Every Minute Perform 5 Deadlifts 225/155# or 45% of Max Including Start**
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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